Wednesday, September 7th & Thursday, Sept. 8th, 2011

WEDNESDAY TRAINING:
A. Back Squat @80% 1RM; 4 reps; rest 3 minutes x4
B. DB Walking Lunges - Heavy; 18 steps; rest 90 seconds x3
+
4 sets @80%:
Run 200m
15 GHD Sit Ups
16 Walking Lunges
15 Toes to Bar
--Rest 5 minutes between sets--

RESULTS:
A. Used 265# for all sets
B. 55#DB/Hand, 65#, 65#
+
Sets completed between 2:20-2:40

Back Squats got very challenging by the last set but still felt solid throughout, feeling stronger with the back squat.  Heavy Walking lunges were brutal, especially the last two sets carrying 65#DB in each hand, I really wanted to drop them but I completed the 18 steps each set, real happy with the weights used here.  The metcon session felt good, all sets of GHDs and lunges unbroken, and all but the second set of toes to bar were Unbroken...hands just slipped on the second set after the 11th rep but overall pleased with my efforts.

THURSDAY TRAINING:
A. Ring Inversions w/slow lower - stay as straight as possible x10
B. TGU; 1 heavy rep each minute for 8 minutes; alternate arms
C. 20 Minutes on AirDyne for Max Calories

RESULTS:
A. Completed
B. Completed with 2pood KB
C. 290 Cals

Well ring inversions and TGU were nice and smooth...then I got hit by that bus....20 Minutes on the AirDyne is equivalent to having your eyebrows pulled out with a pair of tweezers.  My legs were tired from yesterdays lunges and squats and I knew within the first 30 seconds on the bike that it was gonna be even more miserable than usual.  I just couldnt get into a nice rhythm and legs were fighting the whole time...here's the positive side of it, I completed it at less than 100% and found out that I could push through the pain for a longer time frame.  Next time the 20 min AirDyne adventure will be well over 300 cals.......til next time!!!